19th November 2014

Main – CrossFit


Warm up should include wall balls to clarify movement standards.

Include ankle, squat and pectoral mobility in the warm up as preparation for the workout.

Spend 15 minutes breaking down the ring dip and working progressions.

-Static hold on the rings in the top position- work up to 30 second hold.

-Lowering into the ring dip

-Hold the lowest point of the dip hold for 3-5 seconds then press out

Remember to squeeze the rings into the body throughout the movement.


In a team of 2 complete the following for time:

AMRAP in 10 minutes:

-10 Unbroken Wall balls (6kg/9kg)

-10 Ring Dips

(If you drop or stop on the wall balls before completing 10 you must complete 10 burpee before continuing)


Reduce weight

Banded ring dips

Box Ring dips

Metcon (AMRAP – Rounds and Reps)